Intermediate 1 Intermediate 1 Preparation of the BodyPreparation of the Body

Describing how you assessed your Describing how you assessed your performanceperformance

Considerations when creating a training Considerations when creating a training programmeprogramme

Methods of TrainingMethods of Training

Describing How You Describing How You Assessed Your Assessed Your PerformancePerformance

Using the keywords below answer the following question in your jotter

Q. Describe the steps you took to gather information on your performance.

Keywords Time related movement observation schedule Similar abilitymaximal test standardised test broke my performance

down video recorded continuously running laps of 150m course 12 minute cooper run competitive game national averages multi-stage fitness test partner records laps and cones levels get progressively faster 2 cones 20m apart

Q.Q. Describe the steps you took to Describe the steps you took to gather information on your gather information on your performance.performance.

Structure of AnswerStructure of Answer

Gather general information by assessing within the game.Assess within the game = Time Related Movement Observation

Schedule

Identify Weakness = Cardio Respiratory Endurance

Gather specific/focussed data by completing standardised tests.Standardised tests = 12 minute cooper run and multi-stage fitness

test.

Time Related Movement Observation Time Related Movement Observation ScheduleSchedule

To gather general information I assessed To gather general information I assessed my fitness within the game of football. I my fitness within the game of football. I was video recorded playing midfieldwas video recorded playing midfield during a competitive game against a during a competitive game against a team of similar ability.team of similar ability.

After playing I used the video to complete a After playing I used the video to complete a time related movement observation time related movement observation schedule, which broke my performance schedule, which broke my performance down into five minute intervals.down into five minute intervals.

In these five minute intervals I recorded In these five minute intervals I recorded how many times I walked, jogged, mid how many times I walked, jogged, mid pace ran and sprinted.pace ran and sprinted.

12 Minute Cooper Run12 Minute Cooper Run

Test for Cardio Respiratory EnduranceTest for Cardio Respiratory Endurance

Continuous test, requires you to run continuously at your own pace for Continuous test, requires you to run continuously at your own pace for 12minutes.12minutes.

Set out six cones in a hexagon 25m apart.Set out six cones in a hexagon 25m apart.

Record total number of laps and cones completed in 12 minutes.Record total number of laps and cones completed in 12 minutes.

Standardised test compare your results to national averages to assess your Standardised test compare your results to national averages to assess your level of fitness.level of fitness.

25m

25m

25m

25m

25m

25m

Multi stage fitness test

Test for Cardio Respiratory Endurance (CRE)Test for Cardio Respiratory Endurance (CRE)

Test is a Test is a maximal testmaximal testThis means the test will get progressively harder (faster until you This means the test will get progressively harder (faster until you

cannot continue)cannot continue)

Each level lasts approximately 1 minuteEach level lasts approximately 1 minute

Each time a ‘bleep’ sounds you must run Each time a ‘bleep’ sounds you must run one 20mone 20m shuttle shuttle one foot must cross the lineone foot must cross the line each time each time

When an athlete does not When an athlete does not cross the linecross the line before the beep on before the beep on two two consecutive linesconsecutive lines, the test is over, the test is over

Your score can then be recorded and Your score can then be recorded and compared tocompared to national national averagesaverages

Considerations when Considerations when creating a training creating a training

programmeprogramme

After identifying and testing the specific After identifying and testing the specific aspects of fitness relevant to your aspects of fitness relevant to your position you can set about developing position you can set about developing your identified weakness.your identified weakness.

Test FitnessSpecificPosition

SpecificAspects of

fitness

WithinActivity

OutwithActivity

DevelopFitness

Phases of TrainingPhases of TrainingBefore selecting a method of training and Before selecting a method of training and creating a training programme it is important to creating a training programme it is important to consider what PHASE of TRAINING you are consider what PHASE of TRAINING you are working in.working in.

There are THREE PHASES of training.There are THREE PHASES of training.

PHASES PHASES OF TRAININGOF TRAINING

PREPARATION PREPARATION PHASEPHASE

(Pre-season)(Pre-season)

COMPETITIONCOMPETITIONPHASEPHASE

(During the season)(During the season)

TRANSITIONTRANSITIONPHASEPHASE

(End of season)(End of season)

Phase of TrainingPhase of Training

PREPARATION PHASE = PRE SEASONPREPARATION PHASE = PRE SEASON

Our training programmes will take place during the Our training programmes will take place during the preparation phase. In other words our training preparation phase. In other words our training programme is an example of a pre-season training programme is an example of a pre-season training programme.programme.

During the preparation phase general fitness work is During the preparation phase general fitness work is followed by followed by SPECIFIC FITNESS WORK..

As you progress through your programme of work As you progress through your programme of work there should be an there should be an INCREASE IN THE INTENSITY of your physical fitness work as the start of the new of your physical fitness work as the start of the new season approaches.season approaches.

The fitness work during this phase should be The fitness work during this phase should be SPECIFIC to the nature of your activity and to the nature of your activity and YOUR ROLE within the activity.within the activity.

Physical Fitness Training Physical Fitness Training MethodsMethods

After identifying the specific aspect of After identifying the specific aspect of fitness you are going to develop and fitness you are going to develop and deciding which phase of the season deciding which phase of the season you are going to be training in you you are going to be training in you need to select the appropriate need to select the appropriate method of physical fitness training.method of physical fitness training.

Phase ofTraining

DevelopFitness

PreparationPhase

Method ofTraining

Physical Fitness Training Physical Fitness Training MethodsMethods

There are FIVE methods of physical There are FIVE methods of physical fitness training.fitness training.

Physical Physical FitnessFitness

Training Training MethodsMethods

ContinuousContinuousTrainingTraining

FartlekFartlekTrainingTraining

CircuitCircuitTrainingTraining

IntervalIntervalTrainingTraining

WeightWeightTrainingTraining

Considerations when Considerations when creating a training creating a training

programmeprogramme

What is Interval TrainingWhat is Interval TrainingInterval training involves working for a period of time / resting then working again.

Any form of exercise that allows a work/rest ratio to be easily calculated can be used.

During week 1 of your training programme you had to run for a certain time at a specific intensity then rest before completing another two runs.

Programme of Work

3 Groups, groups created from 12 minute cooper test results

Group 1 = 9-12 laps Group 2 = 13-15 lapsGroup 3 = 16-30 laps

Group 1: 3 x 5min 50s rest @ 65%-70% (22-24 beats 10s)Group 2: 3 x 5½min 50s rest @ 65%-70% (22-24 beats 10s)Group 3: 3 x 6min 50s rest @ 65%-70% (22-24 beats 10s)

Benefits of Interval training...Benefits of Interval training...

Allows you to easily focus on a specific aspect of fitness.

Allows you to work at a higher intensity with limited fatigue occurring.

For example you would not be able to complete the following programme of work at a high intensity.

18 minute run@ 65%-70% (22-24 beats 10s)

But you could complete

3 x 6min 50s rest @ 65%-70% (22-24 beats 10s)

i.e. 6 min run – 50s rest – 6 min run – 50s rest – 6min run

Benefits of Interval training...Benefits of Interval training...

Interval training is easily adaptable to your position in Interval training is easily adaptable to your position in football.football.

Interval training can be Interval training can be progressively overloadedprogressively overloaded by. by.

– Increasing the number of sessions (Frequency).Increasing the number of sessions (Frequency).

– Increasing the number of runs (Duration).Increasing the number of runs (Duration).

– Exercising harder by working harder/increasing 10s Exercising harder by working harder/increasing 10s pulse count or decreasing the rest intervals (Intensity).pulse count or decreasing the rest intervals (Intensity).

What is Fartlek TrainingWhat is Fartlek TrainingFartlek training involves continuously running for Fartlek training involves continuously running for a period of time. a period of time.

Continuously run with short sprint bursts followed Continuously run with short sprint bursts followed by a slower recovery and then more continuous by a slower recovery and then more continuous paced running. paced running.

Jog

Walk

Sprint

Walk

Sprint

Jog

Start

JogJog

Benefits of Fartlek training...Benefits of Fartlek training...Develops Develops aerobicaerobic fitness by continuous running. Can be linked to CRE fitness by continuous running. Can be linked to CRE training zone requirements. training zone requirements.

Develops Develops anaerobicanaerobic fitness by short sprints. fitness by short sprints.

Fartlek training is easily adaptable to your position in footballFartlek training is easily adaptable to your position in football

Fartlek training can be progressively overloaded by.Fartlek training can be progressively overloaded by.

– – Increasing the number of sessions (Frequency).Increasing the number of sessions (Frequency).

- Increasing the time each run lasts for (Duration).Increasing the time each run lasts for (Duration).

- Exercising harder by taking out some walking and adding more jogging or - Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)replacing jogging with more sprints (Intensity)

Why use these methods?Why use these methods?

Training during the PREPARATION phase.Training during the PREPARATION phase.

Both FARTLEK and INTERVAL training allow us to Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.easily focus on a specific aspect of fitness.

We can easily increase the intensity of our We can easily increase the intensity of our training programme as the start of the season training programme as the start of the season approaches.approaches.

Can ensure that our work is specific to the nature Can ensure that our work is specific to the nature of football and our role within the game.of football and our role within the game.

HomeworkDue: Thursday 19th College pupils must submit homework before going to college

Questions

1. Describe the methods you used to collect data on your performance.

2. Why were each of the methods you used considered appropriate.

3. Describe the main differences between the 12 minute cooper run and the multi stage fitness test.

4. Create a poster explaining how to carry out either the 12 minute cooper test or multi-stage fitness test.

5. What two factors do you need to consider when creating a training programme.

6. Name and describe two methods of training you could use to develop cardio-respiratory endurance.